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Stop stretching your IT band! The IT band is a th

Stop stretching your IT band!

The IT band is a thick layer of fascia that supports and connects movement through your hip and knees.

Lack of or improper warm ups, sudden increase in activity volume or intensity that requires a lot of hip movement- such as running or cycling- may cause tightening of the glutes and hip flexors. These muscles pull on the IT band, which may cause pain or dysfunctions.

The IT band doesn't miraculously contract on its own, which means that constantly stretching it will not cause it to release on its own either.

Try these activation exercises and stretches, and let me know if you feel a difference! If you've had persistent pain for more than a few weeks, however, it's time you seek a professional's help!

Book an appointment!
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#rmt #therapy #itband #itbandsyndrome #stretch #mobility #rehab #running

You've probably heard terms like "myofascial relea

You've probably heard terms like "myofascial release" or "fascial stretch therapy" before, or felt the effects of these therapeutic treatments... but what is it?

The definition of fascia has changed over the years, but fascia, put simply, is connective tissue. For our locomotive system to function, segments of our body need to be separated in order to serve a function. If your body was a house, fascial tissues are the walls, insulation, and flooring that creates rooms to serve a purpose.

Fascial networks are like highways, connecting your upper limbs to your trunk, and your trunk to your legs. More on the various fascial lines and related injuries later.

Stay tuned!
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#pri #rehab #health #fitness #recovery #massagetherapy #rmtvancouver #fascia #fst #myofascialrelease

With snow around the corner, Vancouver always seem

With snow around the corner, Vancouver always seem to need a little more support. Here's something to keep in mind with "Enhanced Care".
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#rmt #icbc #massagetherapy #accident #winterdriving #enhancedcare

For whatever reason, I find that most people negle

For whatever reason, I find that most people neglect their feet. I'm not talking about hygiene, but rather, functionality.

Our feet is our portal to how we experience the world- through motion and sensory experiences. Shoving your feet into shoes with a narrow toe box or using only a portion of your feet in locomotion is most likely causing problems further up the chain.

To start giving your feet TLC, roll out your plantar fascia (tissue at the bottom of your feet) and massage in between your metatarsals (bones of your feet). If your hands feel more pliable than your feet, put in the hours to knead them!

The water bottle roller in this video is particularly helpful for patients with plantar fasciitis, where most of the morning pain resides close to the heel. Rolling out this fascia helps it become pliable, and the ice reduces inflammation and pain.

Dealing with plantar fasciitis? I can help!

#pri #rehab #health #fitness #foothealth #plantarfascia #plantarfasciitis #plantarfasciitisrelief

Having trouble finding direction in your knee reco

Having trouble finding direction in your knee recovery? Try using this knee mind map as a guide.

Remember! This is not a diagnostic tool. It should not replace the guidance and diagnosis from a professional. If your knee has been hurting for more than 2 weeks, you should definitely seek help.

Do any of the pain spots resonate with you? Send me a dm, and I'll be happy to point you in the right direction.

#health #fitness #rmt #massage #massagetherapy #physio #physiotherapy #pain #kneepain #mcl #meniscusrehab #patella

Warming up is essential to reducing your risk of i

Warming up is essential to reducing your risk of injury- especially during the colder months. Try this before your next run!

WARM UP
1) JUMP (1-3 mins)
Side to side, up and down- the key is to stay loose. I like jumping before any type of physical endeavour to make sure my body is relaxed and ready to be elastic.

DYNAMIC STRETCHES (10-15 reps per side)
i) Hamstring sweeps
ii) Quad stretches
iii) Hip openers
iv) A skips
v) Hip circles

BALLISTIC STRETCHES (10-15 reps per side)
i) Lateral leg swings
ii) Forward leg swings

#health #fitness #running #run #runninglife #runningwarmup #warmup #stretch

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